Parivrtta Parsvakonasana :Therapeutic use in Constipation, Infertility,Low backache,Osteoporosis,Sciatica

Parivrtta Parsvakonasana

Mid adult woman performing yoga by river

The Sanskrit name for this pose, “Parivrtta Parsvakonasana” (PAHR-ee-VREE-tah PARZH-vuh-ko-NAHS-uh-nuh)

Origin and  meaning of the asana

Parivrtta Parsvakonasana, comes from four words:

  • “Parivrtta” — meaning “revolved”
  • “Parsva” — meaning “side” or “flank”
  • “Kona” — meaning “angle”
  • “Asana” — meaning “pose”

It also goes by various English names, including “Twisting Side Angle,” “Rotated Side Angle,” “Side Angle Twist,” and others. But no matter what your yoga teacher calls it, you’ll still gain all of the benefits from practicing this challenging, standing twist!


Interpretation of the asana

Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your right foot out to the right 90 degrees and turn your left foot in slightly to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle.

Exhale and turn your torso to the right until you’re facing directly out over the right leg; as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. If possible, bring the right thigh parallel to the floor. Keep your left leg active by pressing the thigh up toward the ceiling and extending strongly through the left heel. At the same time, resist the lift of the left thigh by pressing the tailbone toward the pubis.

With another exhale turn further to the right and lean the torso down, placing the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down toward the floor. Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh. Stay in this position for a few breaths.

If this position seems challenging enough, stay for the recommended time. If you want to go further, bend your left elbow and bring it to the outside of the right knee. Resist the knee and elbow against each other. If possible, straighten your left elbow and reach the hand toward the floor (if you can’t reach the floor, support your hand on a block). You can keep your right hand on your hip, or stretch it over the back of the right ear with the palm facing down. Then turn your head to look at the right arm. As in all twists lengthen and soften the belly, extend the spine with each inhalation, and increase the twist as you exhale.

Stay for 30 seconds to 1 minute. Inhale to come up, exhale to release the twist. Reverse the feet and repeat for the same length of time to the left. Then return to Tadasana.


Physiology  focus

  • Legs
  • Ankles
  • Groins
  • Chest
  • Lungs
  • Shoulders
  • Spine
  • Abdomen


Health Benefits

An asana from the ashtanga vinyasa lineage, this pose has many benefits:

  • Strengthens the shoulders, legs, and feet.
  • Tones the inner and outer muscles of the legs.
  • Opens the hips and hip flexors.
  • Challenges your balance.
  • Constipation
  • Infertility
  • Low backache
  • Osteoporosis
  • Sciatica



  • Avoid in the case of hip or pelvis injury.
  • Keep both feet strong and connected to the ground.


Learner’s tips

Beginners often have difficulty maintaining their balance in this pose, especially with the back heel lifted off the floor. To improve your balance, support your heel, either by standing it on a sandbag or thick book, or by bracing it against a wall.


Parivrtta Baddha Parsvakonasana: parivrtta baddha parsvakonasna is commonly prescribed to people with constipation, infertility, lower back pain, osteoporosis and sciatica.

Parivrtta Baddha Parsvakonasana

Parivrtta Parsvakonasana

evolved Side Angle Pose

parivrtta = twist, revolve

baddha = bound

parsva = side, flank

kona = angle


Origin and  meaning of the asana

The Sanskrit name for this pose, “Parivrtta baddha Parsvakonasana” (PAHR-ee-VREE-tah PARZH-vuh-ko-NAHS-uh-nuh), comes from four words:

  • “Parivrtta” — meaning “revolved”
  • baddha = bound
  • “Parsva” — meaning “side” or “flank”
  • “Kona” — meaning “angle”
  • “Asana” — meaning “pose”

It also goes by various English names, including “Twisting Side Angle,” “Rotated Side Angle,” “Side Angle Twist,” and others. But no matter what your yoga teacher calls it, you’ll still gain all of the benefits from practicing this challenging, standing twist!


Interpretation of the asana

  • Stand straight in tadasana
  • Now inhale and push one foot backwards
  • Raise your hands out on either side and gently bend the knee of the leg that is in from.
  • Lean over with the extended hand steadily over your head.
  • Now, twist your body to the side and place the extended hand on the outer edge of the bent knees.
  • Slowly raise the other hand up and above your head.
  • If you would like to increase the intensity of the pose bend your extended hand such that the back of your hand is placed on your back. Slowly bend the other hand at the elbow and lock the hands of either hands.

Repeat on the second side.

Physiology  focus

Torso, Spine, Legs, Knees

Health Benefits

parivrtta baddha parsvakonasna is commonly prescribed to people with constipation, infertility, lower back pain, osteoporosis and sciatica.

The asana is especially great to improve balance, strengthen the legs, knees and ankles.

It opens up the chest, stretches out the groin, spine, lungs and shoulders. Apart from that, the twisting action of the pose helps improve the health of the abdominal organs, improves digestion and relieves constipation.


Avoid doing this asana if you have a headache, suffer from insomnia or high or low BP.


Learner’s tips

  • if the shoulder cannot reach the knee, do not proceed further into this pose. Instead, press the palms together and practicetwisted lunge pose.
  • Another way to reduce the intensity of the pose is to lift the back heel. Practice the pose with the back heel lifted until there is increased ease in the twist.
  • Shrug and move the shoulders back. This minimal movement creates maximum stability for shoulder.
  • Press the back foot down and engage the left glutes.
  • Press the tailbone down and lift the low belly.

Navasana : improve digestion and aid the lower abdominal organs: kidney, thyroid, prostate and intestines.


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Navasana (“Boat Pose”) is an asana. Variations include Paripurna Navasana (Sanskrit: परिपूर्णनावासन; IAST: paripūrṇanāvāsana “Full Boat Pose”),Ardha Navāsana (Sanskrit: अर्धनावासन “Half Boat Pose”), and ekapadanavasana (“one legged boat pose”).

Origin and  meaning of the asana

The name comes from the Sanskrit words nava meaning “boat” and asana (आसन) meaning “posture” or “seat”. In its literal translation, “Boat Pose”, the body could be imagined to resemble a boat, entirely balanced on the buttocks.

Interpretation of the asana

The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground.

Physiology  focus

Knees, abdominal, Arams, Shoulders

Health Benefits

The asana strengthens the abdominal muscles, the legs and the lower back. Paripurna Navasana is said to relieve stress, improve digestion and aid the lower abdominal organs: kidney, thyroid, prostate and intestines, while Ardha Navasana works on the upper abdominal organs: pancreas, gall bladder, spleen and liver.


  • Low back injuries or concerns
  • Late term pregnancy and obesity (issues with balancing)
  • Headache
  • Medical conditions that affect balance
  • Diarrhea
  • Heart problems
  • Low blood pressure
  • Menstruation

Learner’s tips

  • For easier variation, keep your knees bent and hold onto the back of your knees.
  • For extended leg variation, lengthen legs as you hold onto the back of your knees or thighs.
  • Bend the knees if necessary, bringing the calves parallel the the floor. This is Half Boat

Lotus position-Padmāsana: is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm—the first step towards mation.

Lotus position-Padmāsana

 Lotus position-Padmāsana

The Lotus Position (Sanskrit: पद्मासन pɐd̪mɑːs̪ɐn̪ɐ, IAST: padmāsana) is a cross-legged sitting asana originating in mative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for mation, in the Hindu Yoga, Jain and Buddhist contemplative traditions. The asana is said to resemble a lotus, to encourage breathing proper to associated mative practice, and to foster physical stability.

Shiva, the mating ascetic God of Hinduism, Siddhartha Gautama, the founder of Buddhism, and the Jinas of Jainism have been depicted in the lotus position.


Origin and  meaning of the asana

Padmāsana means “Lotus throne” and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit. In Balinese Hinduism, a prominent feature of temples is a special form of padmasana shrine, with empty thrones mounted on a column, for deities, especially Acintya.

In Chinese Buddhism, the lotus position is also called the “vajra position” (Skt. vajrāsana, Ch. 金剛座 jīngāngzuò). The traditions of Tibetan Buddhism also refer to the lotus position as the “vajra position.”

it is also practiced largely by Baba Ramdevi in India.


From the common sitting down on the floor (Indian Style, Cross-legged) position (asana), one foot is placed on top of the opposite thigh with its sole facing upward and heel close to the abdomen. The other foot is then lifted up slowly and placed on the opposite thigh in a symmetrical way.

The knees are in contact with the ground. The torso is placed in balance and alignment such that the spinal column supports it with minimal muscular effort. The torso is centered above the hips. To relax the head and neck, the jaw is allowed to fall towards the neck and the back of the neck to lengthen. The shoulders move backwards and the ribcage lifts. The tongue rests on the roof of the mouth. The hands may rest on the knees in chin or jnana mudra. The arms are relaxed with the elbows slightly bent.

The eyes may be closed, the body relaxed, with awareness of the overall asana. Adjustments are made until balance and alignment are experienced. Alignment that creates relaxation is indicative of a suitable position for the asana. The asana should be natural and comfortable, without any sharp pains.

In most cases, a cushion (zafu) or mat (zabuton) is necessary in order to achieve this balance. One sits on the forward edge of the cushion or mat in order to incline one’s pelvis forward, making it possible to center the spine and provide the necessary support. Only the most flexible people can achieve this asanawithout a support under their pelvis (and likewise does The Dalai Lama explicitly advise).


Lotus position

Those without sufficient flexibility to place both knees on the ground when in full lotus position should not use it, as it strains the knees and lower back of such people. Other mation asanas are indicated until sufficient flexibility has been developed to sit comfortably in the Lotus. Sciatica, sacralinfections and weak or injured knees are contra-indications to attempting the asana.

Physiology  focus


Legs, Back, Breath


Health Benefits

पद्मासना (padmasana)

The Lotus position is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm—the first step towards mation. The asana applies pressure to the lower spine which may facilitate relaxation. The breath can slow down, muscular tension decrease and blood pressure subside. The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region, which may help to improve digestion.


Do not force legs in beginning

Deep Breath as easy as per your lungs don’t  push youself in starting.

If you got backache then start with shorttime sets.


Learner’s tips,

In starting do less then one minutue and after regular practice increase the level of siting time and breath time. Inhale and exhale , inhale, hold , then exhale.

Padahastasana: Reduces fatigue and Therapeutic for carpal tunnel syndrome




Padahastasana (ˌpɑrəˌhɑːstəˈɑːsənə/; Sanskrit: पादहस्तासन; Sanskrit pronunciation: pɑːd̪ɐɦɐs̪t̪ɑːs̪ɐn̪ɐ; IAST: pādahastāsana) or Hand Under Foot Pose is an asana.

Origin and  meaning of the asana

The name comes from the Sanskrit words pada (पाद; pāda) meaning “foot”, hasta (हस्ता; hastā) meaning “hand”, and asana (आसन; āsana) meaning “posture” or “seat”.

Interpretation of the asana

Padahastasana is a standing, inverted asana which the hands are stretched down to grasp the feet.

Stand straight with an erect spine and legs shoulder-width apart.

Feet must be parallel to each other.

Inhale and raise both your hands straight above your head.

The palms should be facing outwards.

Exhale slowly and bend your head and neck down.

Bend your trunk at the waist and push the head further downwards.

Ensure that the knees do not bend and the arms are touching the ears.

Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.

Complete exhalation and hold your breath.

Now pull your toes and place your head in between the knees.

The knees should not bend at any time.

Do three cycles of the above, alternating legs.

Hold this position for sometime.

Inhaling slowly release your toes and raise your trunk to come back to the starting position.



Physiology  focus

The pose stretches the entire back of the body from the head to the heels.

Health Benefits,

Hand Under Foot Pose is a relaxing pose with many benefits:

  • Lengthens the hamstrings, back body and wrists
  • Relaxes the neck and shoulders
  • Calms the mind
  • Therapeutic for carpal tunnel syndrome
  • Removes inertia or tamas.
  • Reduces fatigue



  • Tight hamstrings
  • Lower back pain
  • Avoid this pose if you suffer from severe back problems. Refrain from completely bending the belly..
  • People with heart conditions and suffering from hypertension should avoid practicing this pose.
  • It is better that a less challenging posture like the Uttanasana (Standing Forward Bend) be mastered before attempting the Hand to Foot Pose.
  • The Hand to Foot Pose should also be avoided if you suffer from a spinal disorder like a slipped disc. Needless to say, performing this pose in this state will only make the condition worse.


Learner’s tips,

It is imperative that the legs (knees) remain straight within this posture. As many suffer from a great deal of inflexibility in the legs, back and hips, this can be a very difficult posture in the beginning. You may rest your hands gently upon your ankles or thighs, or as far as you are able to stretch downwards without bending your knees, and gradually with practice attain the full pose.

Natarajasana: it balances the nervous system, generates vitality and enhances the digestive power.


Natarajasana by Shweta Throat


Natarajasana (Sanskrit: नटराजासन; IAST: Naṭarājāsana) or Lord of the Dance Pose is an asana.

Origin and  meaning of the asana

The name comes from the Sanskrit words nata meaning “dancer”, raja meaning “king”, and asana (आसन) meaning “posture” or “seat”. Nataraja is one of the names given to the Hindu God Shiva in his form as the cosmic dancer.

Interpretation of the asana

This is a balance asana that strengthens the legs. It also is a full body stretch which engages the shoulders, chest and abdomen, strengthens the thigh and calf muscles, knees and ankles, hips and spine, and develops concentration and grace.

This aesthetic, stretching and balancing asana is used in Indian classical dances.

Natarajasana (not-ah-raj-AHS-anna)


nata = actor, dancer, mime

raja = king

  1. Start in Mountain Pose (Tadasana). Shift your weight on to your right foot and bend your left knee to bring your foot towards your left buttock. Grab the inside of your left foot with your left hand and bring your right hand to your hip.
  2. Find your balance. Lengthen your tailbone downwards and tone your abdomen. Begin to push your left foot into your left hand so that your back foot rises up behind and away from you. Keep your left knee hugging in towards your midline and not out to the side. As your foot rises up, tilt your torso forwards, maintaining a lift through your chest.
  3. To counteract the compression in your lower back, keep your core engaged. Think of bringing the bend out of your lower back, and into your upper back.
  4. Raise your right hand up to the sky, with your thumb pointing backwards and your pinky finger pointing forwards. Shift your gaze upwards and breathe.
  5. Stay in the pose for 20 to 30 seconds, then slowly release. Repeat on the opposite side, holding for the same length of time.
  6. Take Standing Forward Bend (Uttanasana) as a counter pose.




Physiology  focus,

  • torso , knee , shoulder , chest and lungs,


Health Benefits

  • Develops concentration and balance
  • Tones and stretches the leg and hip muscles
  • Stretches the hip flexors
  • Strengthens the arch in the standing foot
  • Develops range of motion in the shoulders
  • Expands the chest and front body
  • Strengthens the back body in a back bend


Precautions ,

  • Shoulder injuries
  • Low blood pressure
  • This is an advanced posture


Learner’s tips,

  • If you can’t grab hold of your back foot, wrap a strap around your foot and hold the strap instead
  • If you are struggling with balance, use a wall for balance

Muktasana:helps to calm the mind and get rid of negative thoughts. It improves concentration and memory



Muktasana, “the liberation posture”, is probably the most popular meditation pose.

Origin and  meaning of the asana,

Muktasana or the `free pose` is  a yoga posture  practiced by many for attaining various health benefits.

Muktasana is regarded by some authorities as a variation of the Siddhasana, while the Gheranda Samhita and other Hatha Yogic texts confirm it as a unique meditative posture. Muktasana differs from

some other meditative asanas by its peculiar arrangement of legs, arms and fingers. Muktasana offers the same beneficial effects as the Siddhasana and must be practiced with much the same caution.

Interpretation of the asana ,

The steps of Muktasana are simple and it can be performed by anyone. However, beginning the asana under the guidance of yoga

expert is a good idea.

As in the Siddhasana, sit with legs fully stretched out.

Bend the left leg at the knee joint slowly and tactfully as in Siddhasana.

Then fold it in such a way that the left heel is placed directly over the genitals.

Now place the right heel exactly over the left one, as if both are one.

Remember to press the heels uniformly towards the back and up against the hypo-gastric plexus which is supposed to control the

reproductive organs.

Now keep the body firm and the neck straight.

Then arrange the hands and fingers.

Physiology  focus,

Spine, Legs, Back

Health Benefits,

This asana exercises the abductors, flexors; external rotates of the hip and the ankle plantar frelxors.

It helps to direct the energy from the lower psychic centres upwards to the spine. This process produces a stimulus to the brain

calming the entire nervous system.

It also helps to calm the mind and get rid of negative thoughts.

It improves concentration and memory.

Precautions ,

Do not force body for long time do it how long you feel comfortable.

Learner’s tips,

Simple and easy for new learners and no need to do some extra stretch. Be comfortable.